Maximize your work and enjoy these 60+ minute classes. If you have time available in your schedule, these classes will optimize your gains. More time with Beard = more time to earn butter.

60+ minutes

This class is all about buttering up the Hips!

If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alternative-base

Equipment Needed: Yoga Blocks 

Time Markers:
1:00 CARs (warm up)
18:34 Hip IR PAILs/RAILs + Lift Offs (Bear Sit Base)
45:20 Hip Abduction PAILs/RAILs (Bear Sit Base)
54:30 Hip Lift Offs + Knee Extension (Bear Sit Base)
55:09 Hip Lift Offs w/ Hinge Kicks (Bear Sit Base)
1:00:00 Finishing CARs

Focus will be on Hip Internal Rotation, and Abduction (with some External Rotation). Utilizing the Bear Sit base.

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation. When you have good IR you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR deficit you will want to address that right away.
_____
**If you feel Medial Knee Pain in Hip IR**

On the Hip Internal Rotation base, if you feel any medial knee pain I want you to drive the heal (of the IR leg) backwards and change the angle from Knee to Ankle. In the video I cued the ankle and knee to be aligned, though if you get medial knee pain I want you to bring the ankle back so it angles behind the knee. For most people who experience medial knee pain, if they bring their heal back closer to their butt it will feel much better. It's also important to find a good height to sit on with the yoga blocks. Depending on your hip mobility restrictions, some people may need multiple blocks (2-3). Try to find a good height that feels comfortable, and always allow yourself a little wiggle room to explore what leg position feels best for you specially, and never stay in a range of motion that creates pain. I’ve made an extra video to give you extra cues and pointers so be sure to check out the “Additional Content” board in the forums for more information.

Hip Abduction is one of my favorite positions to PAILs/RAILs. While challenging, it really helps open up the hips. This combo with the hip IR will leave your hips tender and buttery at the same time. You'll most likely need one yoga block to sit on, and for those who have big hip limitations, they may need more.

When sitting in the Bear Sit position, try to maintain a tall spine as best as you can, but it doesn't have to be perfect. Finding a good height to sit on will make it easier to remain upright.

Reminder for all my beginners - Go at your own pace and only create as much tension as you feel comfortable. The goal is to slowly build up your capacity through weeks and months' worth of training.

After this class, 1-2 days of tenderness and soreness is completely normal. Though If you're super sore for 3-4+ days, you gave too much effort and need to back off a little bit the next time. On the flip side, if you barely feel anything the next 2 days you know you can push it a little bit more next time.

If you have any questions let me know in the Forum section.

I hope you enjoy the class!

Class 1: Hip IR, Hip Abduction

This class is all about the Shoulders and Scapula. 

Equipment Needed: Yoga Blocks

Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular Retraction PAILs/RAILs (Prone Lying Base)
1:05:50 Scapular Retraction Lift Offs (Prone Lying Base)
1:08:20 Finishing CARs

For the shoulder, we will be addressing rotation (Internal and External), and then we'll also hit Scapular Retraction. For the shoulder, you'll get far more bang for your buck addressing rotational deficits in IR/ER, before trying to address limitations in linear planes like Flexion and Extension. There's nothing more important than good IR/ER for the shoulder. More rotational mobility means more global mobility for the entire shoulder capsule.  

In the IR/ER setups it's important to maintain the same scapular positioning throughout the entirety of the movements. The goal is to move the shoulder relative to that scapular positioning. We want to initiate the movement from the shoulder, without allowing the scapula to compensate.

Next we'll address Scapular Retraction. Another important one, especially in conventional fitness where we're often told to retract our scapula to perform certain movements under load. Also our daily life is mostly in Scapular protraction so we typically become very weak in retraction. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues. Here we isolate scapular retraction and try to restore integrity to that part of our body.

It always important to find the right height for your blocks. We want to be just out of our active range of motion limit. You should feel a solid stretch, but not overwhelming or painful, and if you're truly at end-range you should not be able to physically lift off.

Hope you enjoy!

Class 2: Shoulder IR/ER + Scapular Retraction

Another class for the Hips

Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine Base)
18:50 Anterior/Posterior Pelvic Tilt 
19:40 HIP External Rotation PAILs/RAILs + Passive Range Holds (90/90 Base) 
42:35 Hip Extension PAILs/RAILs (Half Kneeling Base)
58:15 Hip Flexion PAILs/RAILs + Passive Range Holds (Supine Base)
1:18:07 Finishing CARs 

We'll be addressing hip External Rotation, Flexion, and Extension. 

Addressing rotational limitations is incredibly important, and here we'll address External Rotation. Which is the second most important joint position for the hip (IR #1). More rotational mobility = more global mobility. Good ER will help facilitate overall hip mobility. Most people will need to sit on a yoga block in the ER base, especially to maintain good anterior pelvic tilt. Try to find an appropriate height for yourself. You'll want to feel the stretch on the front leg, across the glute.

Then we'll move on to Flexion and Extension as well, which are obvious important areas to address to build strong resilient hips that can endure athletic movements like running, cycling, plyometrics, squatting/deadlifting, and so on.

For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to slightly bend the knee until they go away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. If you don't have a stretching band or belt, you can also place your leg against a wall to achieve the same outcome. Also, try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).

For Hip Extension - it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class.

Those hips are going to be a little tenderized (and buttery) after this one.

Enjoy!

Class 3: Hip ER, Flexion, & Extension

Another class for Shoulders and Scapula 

Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.

Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexion PAILs/RAILs (Elevated Sit Back Position)
23:54 Shoulder Flexion Lift Offs (Elevated Sit Back Position)
28:08 Shoulder Adduction PAILs/RAILs + Passive Range Holds (Standing Base)
45:15 Scapular Protraction PAILs/RAILs (Half Kneeling Base)
1:00:40 Finishing CARs 

We'll be addressing more linear planes of the shoulder like Flexion and Adduction. Then we'll also address Scapular Protraction.

Shoulder Flexion..
In conventional fitness we've create many overhead movements like shoulder presses, handstands, pull-ups, and lat pulldowns. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in..yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

Shoulder Adduction is a forgotten range that rarely gets trained. Our flow of connective tissue is very interconnected, and it's important to strengthen as many lines of tissue possible. If it's challenging to hold your arm in place, you can also do a similar setup against the wall (facing forward), or you can kneel down towards the floor and use the ground as your block. Find the end of your active range of motion, then see if you can use your block to push you into a little more passive range of motion.

Scapular protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements.

Hope y'all like the class!

Class 4: Shoulder Flexion & Adduction, Scapular Protraction

This class is all about the ankles and feet. Especially important for all my runners. 

Equipment Needed: Something to sit on like a chair or plyo boxes

Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance Base)
45:58 Big Toe Dorsiflexion PIALs/RAILs + Lift Offs (Seated Base)
1:00:45 Intrinsic Foot Strength (Elevated Seated Base)
1:05:29 Finishing CARs 

We'll address Ankle Inversion and Dorsiflexion, Big Toe Dorsiflexion, and we'll do intrinsic foot strengthening drills as well.

These joints are incredibly underutilized in most training programs, but they will net big gains in terms of athletic performance once prioritized. 

Addressing ankle inversion (rotation) will be important to expand global mobility of the ankle joint. That's a very important joint position, especially as a runner/jumper, and anything relating to plyometrics. The nature of those movements places the ankle in rotational planes, and does so dynamically with high levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain. Though the more we train our ankle to be strong in Inversion, the less likely we are for injury.

I often see people hammer away at hip mobility drills to improve their squat, and they don't address their significant limitation in ankle dorsiflexion. Which is incredibly important as a squatter, and many other movements as well. Like running, jumping, lunging, kneeling, sissy squat, etc. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to absorb more force to compensate. 

Big Toe Dorsiflexion is another important one when it comes to running, jumping, plyometrics, etc. Also incredibly important in the Sissy Squat, especially the deficit Sissy Squat. That's one of the main reasons my depth on sissy squats keeps improving. Overall, If your Big Toe doesn't Dorsiflex, and then you partake in movements that require that range, it's typically not a favorable outcome in the long run. 

We'll incorporate intrinsic foot strengthening drills as well. The goal being to create strong feet that are able to absorb force, and produce power up the kinetic chain. In our society we wear a lot of overly supportive shoes that end up atrophying the tissues in our feet, and we lose sensory feedback from the toes. Which can lead to problems with arches, and other dysfunctions like plantar fasciitis. It's important to strengthen all those lines of tissues, and to improve sensory feedback as well.

Those feet could be a little tender after this one. I don't recommend doing this class on the same day as your running session. That may be too much stress in one day. Maybe even taking the following day off as well if you're pretty sore, or at least going lighter. After the 2nd you should be good to go.

Hope you enjoy!

Class 5: Ankle Inversion & Dorsiflexion, Big Toe Dorsi, Intrinsic Foot Strength

This class is all about the Spine, and we'll throw in some Pelvic movements as well. 

Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls 
24:25 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
25:52 Segmental Bridges
31:45 Thoracic Spine CARs 
33:45 Spinal Segmentation Variation (Quadrupedal Base On Yoga Blocks)
37:35 Segmental Bridges Round 2
42:00 Thoracic Flexion/Extension (Standing Base Against Wall)
44:28 Thoracic Rotation (Standing Base Against Wall)
47:30 Thoracic Rotation + Side Bend (Standing Base Against Wall)
51:10 Segmental Bridges Round 3
53:30 Spinal Segmentation (Narrow Knee Quadrupedal Base)
55:35 Spinal Segmentation (Quadrupedal Base With Yoga Block)
1:01:30 Eccentric Spinal Segmentation (Seated to Supine Base)

It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.

Proper Spinal Segmentation is so important for the health and strength of our Spine. We want each vertebrae to move relative to one another, which will help the spine to diffuse forces evenly throughout the entire spine. When we lack segmentation, the forces will be distributed unevenly, because certain segments of the spine aren’t contributing to the movement. This can lead to injury or dysfunction.

It's interesting that when we think of the core in the fitness industry, we mostly think of the abs and obliques. Often times when people struggle with back pain, they’re being told to strengthen their “core”. While that’s important, it’s also very important to improve the actual ability of the spine to move more efficiently.

A reminder - Please go at your own pace. If you need to pause the video and slow things down - you absolutely can. It’s always best to listen to your body and go at your own pace.

I hope you enjoy this class! Time to start a Spinal Twerk Team

Class 6: Spine

In this class we'll focus on Knee IR and Flexion. Along with Wrist Extension, and Elbow Flexion.

Equipment Needed: Yoga Blocks. Sticks or other props for balance if needed, but you could use the wall. Extra pad for your knee if you need it.

Time Markers:
0:40 CARs (warm up)
16:40 Wrist Extension PAILs/RAILs (Quadrupedal Base)
23:30 Wrist Extension Passive Range Lift Offs (Quadrupedal Base)
25:50 Elbow Flexion and Pronation PAILs/RAILs (Standing Base At Wall)
34:20 Knee Internal Rotation PAILs/RAILs (Seated Base)
51:30 Knee Flexion PAILs/RAILs + Passive Range Lift Offs (Half Kneeling Base)
1:12:55 Finishing CARs 

Addressing a common rotational deficit in knee IR will allow for greater global knee mobility. It's important to have good quality rotational movement at the knee, especially if you live a dynamic life (sports/running/hiking/dancing/etc). When we create a movement at the hip, and make contact with our feet on the ground, we want to give the knee freedom to move relative to those two joints. Rotation will be very important here. A stiff knee lacks variability, and lacking variability is never a good thing.

We will also address Knee Flexion. Knee flexion plays a big role for runners, cyclist, jumpers, squatters, etc. Very important for the Sissy Squat too. Also when we train the Regressive side of the Knee (RAILs), we also work our hamstrings. Knee problems seem very common in our society. We ask our knees to contribute to a lot of movements, though we don't train our knees exclusively all that much. Here we will. 

FYI
Cramping in your hamstring on your RAILs contraction is very common in the Knee Flexion base position. If you keep cramping, try to transition to RAILs slower and with less intensity. Over time you'll be able to produce more force without cramping. Cramping = neurological confusion. Essentially your body doesn't trust you to produce force in a certain range of motion (yet) and it freaks out and starts spasming to get you out of it.

We'll also be addressing wrist extension. Which is another important one. In conventional fitness we do a lot of movements on our wrist like pushups, handstands, straight arm planks, etc. If we don't have good quality wrist extension and we perform those type of movements - the wrist may become compromised, and joints like the elbow and shoulder will have to absorb more force to compensate. Here we train our wrists to be strong to be able to handle the demands of our life and training.

The elbow is a common area where we develop tendinitis. In traditional weight lifting we ask a lot from our elbows to flex and extend under heavy loads. Think pressing and pulling movements. Also very important for tennis players. Creating greater tissue resiliency specific to the elbow nets big gains when going into multi-joint upper body movements, or sports like tennis

Not exactly the "sexiest" joints, but very important nonetheless.

Class 8: Wrist Ext, Elbow Flexion, Knee IR & Flexion

This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes. 

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers: 
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (Supine Base)
20:25 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
22:30 Hip External Rotation PAILs/RAILs + Lift Offs (90/90 Base)
44:27 Hip Internal Rotation PAILs/RAILs + Lift Offs (90/90 Base)
1:06:35 Hip External/Internal Rotation Lift + Hovers (90/90 Base)
1:11:15 Finishing CARs 

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR/ER deficits you will want to program in this class consistently every single week.

This is by far my favorite hip class available, and I would recommend doing this one at least 1x a week, and ideally 2x for extra buttery hip gains. Especially if you have deficits in rotation. I personally do this class 2x a week.

In this class we're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body. Theses movements are always self-effort based, so you can make any class easy or hard.

I hope you enjoy this extra buttery hip class! 😈

Class 9: Hip IR & ER (Intermediate+)

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep (Tall Kneeling or Standing Base)
21:20 Scapular Retraction PAILs/RAILs (Prone Lying Base )
31:00 Scapular Retraction Lift Offs + Elbow Hinge (Prone Lying Base)
35:00 Shoulder External Rotation PAILs/RAILs (Prone Lying Base)
43:45 Shoulder External Rotation Lift Offs (Prone Lying Base)
46:05 Shoulder Internal Rotation Prep (Tall Kneeing Base)
47:06 Shoulder Internal Rotation PAILs/RAILs + Passive Range Holds (Supine Lying Base)
1:11:00 Finishing CARs 

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

This is by far my favorite shoulder class available, and I would recommend doing this one at least 1x a week, and maybe even 2x. Especially if you have deficits in rotation.

We're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body.

Hope y'all love this class 👊🏼

Class 10: Shoulder IR/ER + Scapular Retraction  (Intermediate+)

This class will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is very challenging both mentally and physically.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:40 CARs (warm up)
24:24 Unilateral Shoulder Swimmers (Prone Lying Base)
29:35 Straight Leg Hip CARs (Side Lying Base)
35:45 Advanced Spinal Segmentation (Quadrupedal Base)
39:49 Thoracic Spine CARs (Wide Standing Base)
42:50 Jefferson Curls (Standing Base)
45:05 Scapular CARs (Plank or Hovering Knee Quadrupedal Base)
48:47 Hip Isometric Movement Path (Bear Sit Base)
53:45 Hip Lift Off + Knee Hinge (Bear Sit Base)
56:40 Hip Hovers (Middle Split Base) 
59:40 Bilateral Shoulder Swimmers (Prone Lying Base)
1:02:42 Thoracic Spine CARs + Holds (Wide Standing Base)
1:05:10 Scapular Retraction + Elbow Extension (Deep Squat Base)
1:08:18 Jefferson Curls Round 2 (Standing Base)
1:10:40 Spinal Segmentation (Quadrupedal Position)

After our standard CARs, we'll start off with some advanced CARs for each of these joints. Then we'll go into a buttery hip series. Then we'll finish up with some more Shoulders, Scapula, and Spine.

This class is more about strengthening your current ranges of motion and developing greater neurological control over your body. There are no PAILs/RAILs in here, so we're not expanding a bunch of range of motion in this class, though we're strengthening our current ranges of motion at a high level.

Try to do the movements slow, and control yourself throughout all of your ranges of motion. The level of difficulty will be dependent on level of irradiation/effort and fighting for your outer ranges of motion (without compensation). Also always remain in pain-free ranges of motion.

Stefanie said the was the hardest class she's done so far. I hope you all love it 🙌🏼

Class 11: Full Body. Shoulder/Scap/Spine/Hips  (Intermediate+)

This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.

Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:18 CARs (warm up)
12:12 Hip Flexion PAILs/RAILs + Lift Offs + Hovers (Half 90 Base)
36:10 Hip Extension PAILs/RAILs + Passive Range Holds (Half Kneeling Base)
57:06 Finishing CARs

While rotation is king for the hips, it's still very important to train Flexion and Extension as well. These are obvious important areas to address to build strong resilient hips that can endure athletic movements like running, cycling, plyometrics, squatting/deadlifting, and so on. Often times people struggle with hamstring tightness/pulls and psoas/hip flexor issues - this class will be great to address those areas. If Flexion and Extension is a priority area for you, you'll want to program in this class at least 1x a week

For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to bend the knee until that goes away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. Try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).

For Hip Extension - it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class. If you're feeling any pain and pressure on the knee, you can try to add more padding for the knee, or also remove your foot off the yoga block and allow your leg to rest all on the floor.

Our hips are going to be a tenderized after this one. I know mine was 😈

Enjoy!

Class 12: Hip Flexion & Extension

This class is designed to help you develop greater strength and resiliency for Running

Equipment Needed: Yoga blocks, Slant Board, Plyo boxes, Sticks (for balance). Though you may be able to get creative with props around the house for a lot of things.

Time Markers: 
0:40 CARs (warm up)
8:40 Hip Flexion PAILs/RAILs + Lift Offs (Standing Base)
25:30 Hip Extension PAILs/RAILs + Lift Offs (Collapsed Quadruped Base)
43:15 Step Downs - Side (Elevated Standing Base)
47:00 Step Downs - Forward (Elevated Standing Base)
49:35 Eversion Step Downs (Slanted Elevated Standing Base)
52:45 Ankle Inversion/Eversion Drill (Standing Base)
54:30 Eversion Squats (Standing Base)
55:45 Finishing CARs

Whether you’re a runner, hiker, or walker - this class will be great to develop the capacity that is required for this skill. Running in particular can be tough on our joints, as certain tissues are asked to absorb a lot of force repeatedly. I know a lot of runners who complain of hip, knee, ankle, and low back pain after a while. So I wanted to create a class that will help you develop greater resiliency for the demands of it all.

For the hips we'll work on hip flexion and extension, and we introduce two new PAILs/RAILs bases. After that we'll work on some new step down movements designed to help strengthen your knees and ankles, and we'll throw in some more ankle movements as well.

It's important to keep in mind - if you're lacking mobility in the knee or ankle, or even in hip IR/ER, it'll still be important to prioritize our non-skill based classes as well to help expand more ROM. Though this class will be  great to further develop strength in the tissues that are asked to absorb a lot of force in running.

I wouldn't necessarily recommend doing this class before or after running, especially not at first - because in this class we're targeting the areas that are specific to running and we're loaded them with force/stress, which is what we do in running too...so if we do too much work in one isolated area with this class + running we could be asking these areas to absorb too much stress in just one day. So this class would be better targeted on your off days. You can absolutely build up the capacity after a while to do it on the same day, but you want to gradually build up to that and adhere to progressive overload.

Let me know how you like this class!

Class 21: Running Mobility

This class is all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat

Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props around the house for these.

Time Markers: 
0:25 CARs (warm up) 
6:20 Hip Flexion PAILs/RAILs (Standing Base)
19:10 Hip Flexion Passive Range Holds (Standing Base)
24:30 Knee Flexion PAILs/RAILs + Passive Range Holds (Half Kneeling Base)
41:20 Ankle Dorsiflexion PAILs/RAILs + Kinetic Stretch (Collapsed Kneeling Base)
57:55 Finishing CARs

When looking at squats, we need adequate mobility in hip flexion, knee flexion, and ankle dorsiflexion. If you’re limited at any one of these joints, you’ll be significantly limiting yourself in the movement. You’ll also be more susceptible to compensation and injury. So in this class we’re going to prioritize those 3 joints.

This class will carryover greatly to deep squats AND pistol squats, and honestly a lot of different squat variations and even lunges. 

Like I always say, if you’re lacking rotation (IR/ER) at these joints, you’ll also want to prioritize that as well since rotation is key in order to develop greater global joint mobility, including in linear paths like these. Combining rotational classes and this linear skill class will really help level up your squat game.

I hope you enjoy this class!